CFC AMRAP x 20min 400m 15 KBS 55/35) 12 Box Jumps(24/20) PureFit: AMRAP x 15min 200m 12 KBS 8 Box Step Ups

CFCody Team WOD Teams of 2 4 Rounds for time: 30 Wall Balls (20/14) 20 Toes 2 Bar/weighted sit ups/med ball sit ups 30 Burpee box jump overs (24/20) 20 Hang Power Cleans (115/85)(85/65)

CFCody WOD Strength (12-15 min) Back Squat 5-3-1-1-1 Conditioning 7 min AMRAP: Burpees -To open up squat racks and avoid sharing equipment, half the class start on strength and the other on conditioning. Switch after 12- 15 min. PureFit WOD Strength DB Squat 12-12-12-12-12 -Can use 1 or 2 DB/KB. Use heaviest weight possible Conditioning […]

CFCody WOD EMOM x 15 min: Min 1: 15/12 Cal Bike/Row/Ski/200 m run Min 2: 10-15 Pull ups Min 3: 10 Step Back barbell lunges (135/95)(95/65) PureFit WOD EMOM x 12 min: Min 1: 12 Cal Bike/Row/Ski/200 m run Min 2: 8-10 Pull ups Min 3: 10 Weighted walking lunges or non-weighted

Active Recovery Day! Open Gym 5:30AM & Open Gym 5:30PM Optional WOD 50 Wall Ball 25 Box Jumps 40 Wall Ball 20 Box Jumps 30 Wall Balls 15 Box jumps 20 Wall Balls 10 Box Jumps 10 Wall Ball 5 Box Jumps Goal: Sub 12 min